1 serving (50 grams) contains 39 calories, 1.5 grams of protein, 0.2 grams of fat, and 7.5 grams of carbohydrates.
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Nutrition Information
Calories |
195 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 37.5 g | 13% | |
| Dietary Fiber | 1.5 g | 5% | |
| Sugars | 0.5 g | ||
| protein | 7.5 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 1 mg | 5% | |
| Potassium | 90 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Idly
Idly is a traditional South Indian dish that is popular across India and globally. It is made by fermenting and steaming a batter of rice and urad dal (black gram). This preparation method makes it light, fluffy, and easy to digest. Idly is low in calories (approximately 78 per piece) and contains 3 grams of protein, 15 grams of carbohydrates, and minimal fat (0.4 grams). It is also a source of essential minerals like calcium and iron. As a steamed food, idly is considered a healthy breakfast or snack option, particularly in Indian cuisine, and is often paired with chutney or sambar for additional nutritional value.
Health Benefits
- Rich in protein (3 grams per serving), contributing to muscle repair and growth.
- Low in fat (0.4 grams per piece), making it heart-friendly and suitable for weight management.
- Contains calcium (16 mg) and iron (0.4 mg), supporting bone health and preventing anemia.
- Good for gut health due to fermentation, which promotes probiotics and improves digestion.
- Provides sustained energy with 15 grams of carbohydrates per piece, ideal for active individuals.
Dietary Considerations
Selection and Storage
Store fresh idlies in an airtight container for up to 1 day at room temperature or refrigerate for up to 3 days. Reheat by steaming for the best texture.
Common Questions About Idly Nutrition
What is the nutritional content of idly?
One medium idly (approximately 40 grams) contains about 78 calories, 3 grams of protein, 15 grams of carbohydrates, 0.4 grams of fat, 0.6 grams of fiber, and 0.2 grams of sugar. It is also very low in sodium, containing just 4 milligrams per serving. Idly is a nutrient-dense food suitable for most diets.
Can I eat idly on a keto or low-carb diet?
Idly is not suitable for a keto or strict low-carb diet as it contains 15 grams of carbohydrates per serving, primarily from rice and urad dal. However, if you are on a less restrictive low-carb plan, occasional consumption in moderation might fit your daily carb limit.
What are the health benefits of eating idly?
Idly is a light and easily digestible food due to its fermentation process, which boosts gut health by promoting probiotics. It is low in fat and sodium, making it heart-friendly and a great choice for weight management. However, its high carbohydrate content may not be ideal for diabetics unless paired with protein-rich sides.
How many idlies should I eat for a balanced meal?
A typical serving size is 2-3 idlies for adults, which provides around 156-234 calories. Pairing idlies with nutrient-rich sides like sambhar (lentil soup) or coconut chutney adds more protein, fiber, and essential vitamins, making for a well-rounded meal.
How does idly compare to dosa in terms of nutrition?
Idly and dosa are both made from the same fermented batter of rice and urad dal. However, idlies are steamed, while dosas are pan-fried with a small amount of oil. Idlies are lower in calories and fat than dosas, with less than 1 gram of fat per serving compared to dosas, which can contain 2-4 grams of fat depending on the oil used.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and DiseaseGastroenterology Journal (via NIH)Discusses the health benefits of fermented foods like idly, particularly for digestion and gut health.
- Dietary Guidelines for Indians - A Manual for Health PromotionNational Institute of Nutrition, IndiaDetails the nutritional benefits of traditional Indian foods like idly, emphasizing fermented and balanced meals.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
